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Beefy Green Bean Casserole - Recipe and Nutrition Facts
63

Beefy Green Bean Casserole Recipe

Beefy Green Bean Casserole has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B12 and Niacin.

The food contains 21.2g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 26.3 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.

It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Beefy Green Bean Casserole has been given a composite ranking of 63, and in moderation.

Calorie Breakdown

 Calories from Protein26%
 Calories from Fat52%
 Calories from Carbs21%

Why this is good for you

  • Very high in Protein

Why this is bad for you

  • High in Cholesterol
  • Very high in Saturated Fat
  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A121.7 IU2.4%Mid 40%Average
Retinol5.8 mcg
Vitamin C2.2 mg3.6%Mid 40%Average
Vitamin D1.8 IU0.5%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin2.2 mg10.8%Top 30%High
Vitamin B60 mg
Folate13.7 mcg3.4%Mid 40%Average
Folic Acid4 mcg
Vitamin B121.1 mcg18.1%Top 10%Very High
Pantothenic Acid0.36 mg3.6%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium35.4 mg3.5%Mid 40%Average
Iron1.4 mg8%Top 30%High
Magnesium14.8 mg3.7%Mid 40%Average
Phosphorus97.8 mg9.8%Mid 40%Average
Potassium193.1 mg5.5%Mid 40%Average
Sodium244 mg10.2%Mid 40%Average
Zinc2.2 mg14.4%Top 10%Very High
Copper0 mg
Manganese0 mg
Selenium8.3 mcg11.9%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate7.7 g2.6%Mid 40%Average
Dietary Fiber1.5 g5.9%Mid 40%Average
Starch1.8 g
Sugars1.2 g
Sucrose0 mg
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.5 g19%Top 30%High
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.7 mg
Methionine0.4 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.4 mg
Arginine0.7 mg
Histidine0.4 mg
Alanine0.4 mg
Aspartic Acid0.7 mg
Glutamic Acid1.4 mg
Glycine0.7 mg
Proline0 mg
Serine0.4 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat8.3 g12.8%Mid 40%Average
Saturated Fat3.1 g15.3%Mid 40%Average
Monounsaturated Fat3.2 g
Polyunsaturated Fat0.7 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water76.2 g
Ash1.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 398 Calories from Fat 208

% Daily Value *

Total Fat 23.1 g 35.5%

Saturated Fat 8.5 g 42.5%

Trans Fat

Cholesterol 81.3 mg 27.1%

Sodium 675.9 mg 28.2%

Total Carbohydrates 21.2 g 7.1%

Dietary Fiber 4.1 g16.4%

Sugars 3.4 g

Protein 26.3 g 52.6%

Vitamin A 6.7% Vitamin C 10%

Calcium 9.8% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/beefy-green-bean-casserole-27565 Embed Table:

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